This week’s weekly workout schedule is taking the workouts up a notch, especially when it comes to the booty!!
Monday:
Full Body Workout: 3 sets of each!
Jumping Jacks: 1 minute
Pushups: 10-15 reps
Pendulum lunges: 20/side
RDL w/ Upright Row: 20 reps
Row in Lunge: 20/side
Squat w/ alternating side leg extension: 20 reps
Hammer curls to Shoulder press: 20 reps
Up/Down planks: 20 reps
Plank Jacks: 1 minute
Bicycle Abs: 40 reps
Tuesday: 30-45 minutes Cardio of your choice! Throw in a couple sprints at the end to get your heart rate up a little more before you cool down 🙂
Wednesday: Abs & Booty
Complete each group 3 times before moving to the next group!
Group 1:
Plank w/ alternating leg kickback 20/side
Heel lifts (on hands & knees) 20/side
Straight leg kickbacks (on hands & knees) 20/side
Group 2:
Bicycle crunches 40 reps
Spider planks 40 reps
Straight leg crunches 20 reps
Group 3:
Crunch to glute hip bridge 20 reps
Mountain climbers 40 reps
V-sits 20 reps
Thursday: 3-4 mile run or walk OR 20 minute walk plus HIIT: 30 seconds sprint, 30 seconds rest, repeat 10-15x or as many times as you can!
Friday:
LEGS & PLYOMETRICS: Complete each group 3-4x through.
Group 1:
Plie Squats- 15 reps
Plie Squat Jumps- 10 reps
Back Lunge with Knee Lifts- 16 reps/side
Group 2:
Pendulum lunges- 12/side
Jump lunges- 16 reps
Squats- 20 reps
Throw in this workout for some extra booty work!!!
Saturday: 45-60 minutes of Cardio! These are usually my days for a longer run!
Sunday: Active rest day…walk or yoga!!
PS-Sorry I have been slacking on the blog some recently, I promise it won’t become the norm but I have been so swamped with LIFE lately!!!! Between work, wedding planning, and some other things in the works, I have really just not had much spare time. It will calm down after the wedding 🙂
xo,
Bess
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